We always hear how important it is to stretch, but many of
us don’t fully understand why it is so necessary. Here are a few basics on
stretching and why it is important.
Stretching is necessary to improve flexibility and reduce
the risk of injury. There are various stretching techniques that can be used to
improve flexibility, two of which I will discuss here.
The most common stretching technique is static stretching. This
is when a muscle is taken to the end of its range (slight discomfort) and held
for about 15-30 seconds while the muscle is completely relaxed. Static
stretching is most effective post exercise to reduce muscle pain and stiffness.
The second technique is dynamic
stretching which involves the individual moving his/her own leg through its full
range of motion. As the muscle warms up, the individual will be able to swing
the limb further and further through its range, never taking it more than the
point of slight discomfort. Dynamic stretching is most commonly used prior to
strenuous exercise to increase joint mobility and thus decrease the risk of
injury.
Various other techniques exist, including ballistic
stretching, proprioceptive neuromuscular facilitation (PNF) and active-isolated
stretching; however, these techniques are more complicated and usually require
the assistance of a therapist, such as a biokineticist or physiotherapist.
Stretching should be done pre and post exercise, as part of
a warm up and cool down. Stretching before exercise assists in reducing the
risk of injury, while stretching after exercise helps maintain increased
flexibility of muscles and helps to reduce muscular pain and stiffness following
exercise. Remember: never stretch a cold muscle; rather do a gentle warm up
such as a walk or light jog and then stretch before starting any strenuous
exercise.
When stretching, one should feel slight discomfort, not
pain. Overstretching a muscle beyond its limits can cause damage to the tissue.
The range of movement at a joint, or this point of slight discomfort, will
increase as flexibility improves with regular stretching. Every person and
every joint is unique and flexibility will vary depending on the joint,
activity levels and types of activities performed on a regular basis, so only
stretch as far as YOU can.
Stretching provides a great form of relaxation and stress
relief as well. People of all ages and activity levels need to stretch to reduce
the risk of injury, maintain joint mobility and keep the body moving with ease
and minimal pain.
